WOD Thursday 6/20/19

by | Jun 19, 2019 | News | 13 comments

Warm-up
Coach’s choice

WOD prep
Weighted strict pull-ups.  Build to a  heavy double.

WOD
Hellen (Compare from 9/15/17)
3 rounds for time
400m run
21 KB swings (53,35)
12 Pull-ups

Pull-ups options:
1. Box bar assisted
3. Ring Rows

*Scale kettlebell load as needed.  Shoot for completing the swings in 1 to 2 sets.

Post WOD
Lax ball pecs 2 minutes per side.

CFS Brief:
4th of July schedule: 1 class at 8:00 am

13 Comments

  1. Rob M
    Rob M on June 20, 2019 at 7:55 am

    Hellen 13:02 Rx Simply happy to make it without blowing my top 🤣

  2. Ilana
    Ilana on June 20, 2019 at 8:00 am

    13:51 (8 pull-ups)
    Previous (2017): 13:46 RX

    I had a little glitch coming back from my first run and discovering that my kettle bell was missing! Although that cost me a little time, I truly can’t blame my slower time and worse overall performance from my previous score on that… I showed up today, and sometimes that’s the win!

  3. Ilana
    Ilana on June 20, 2019 at 8:02 am

    Rob, we posted at the same time… I felt the same as you today 😂! Nice job!

  4. Casey
    Casey on June 20, 2019 at 8:07 am

    11:34 with a 26# kettlebell and ring rows. Went lighter so I could meet my goal of going unbroken and doing American swings. Appreciated the pull up practice today!

  5. Ilana
    Ilana on June 20, 2019 at 8:13 am

    Also, weighted strict pull-ups:
    2 @ 15#
    1@ 18# (failed on the 2nd)
    Fun doing this with the support of the 5:30 crew and watching them adding weight! Next I’d like to see Deb holding on to Ryan’s feet for his double pull-up!

  6. Deb.
    Deb. on June 20, 2019 at 8:49 am

    Helen: 12:15 Rx | Previous (2017): 13:54 Rx
    Weighted Pull Ups: 25# x 2, 30# x1 (twice) I could not quite get the last two inches on the second pull up 🙂 I was ready to hang from Ryan’s shoulders…
    I was curious to see how the workout would go today as compared to 2017. I think we were one KB short, so when I came in from the run, I grabbed what I thought was mine, but very well could have been Ilana’s. We hugged it out. Thanks Frozen – it’s always fun to work the skills and it was a good time to bring back Helen.

  7. Deb.
    Deb. on June 20, 2019 at 8:50 am

    Nice work Casey!!

  8. Ryan
    Ryan on June 20, 2019 at 9:40 am

    9:43 Rx
    Pulls up to #105

    Previous 9:23 Rx…hmm

  9. Deb.
    Deb. on June 20, 2019 at 9:53 am

    So, I could have hung from your shoulders on your pull ups 🙂 Next time.

  10. JD
    JD on June 20, 2019 at 10:41 am

    Weighted pull-ups = 2 @ 44#…previous (although I think just one rep) was 58#, so that’s probably a function of not working out as much.

    Helen: 13:31 Rx…previous 12:33 Rx. Granted, the previous was before my foot surgery in 12/17 and my knee injury in 9/18, so I’m not terribly disappointed.

    Some days you’ve got it…and some days you win by showing up (like the boss said above!).

  11. Alex
    Alex on June 20, 2019 at 2:01 pm

    Weighted strict pullup. 2 @53
    Hellen
    8:34 rx

  12. Roland
    Roland on June 20, 2019 at 9:57 pm

    Helen – 11:12 RX
    Previous 11:00 rx

  13. John
    John on June 22, 2019 at 12:08 pm

    Hellen
    Previous 11:04
    Today 11:57
    Runs were slow today. Kettle ells unbroken. Pullups unbroken in 1st 2 rounds 7,5 in the last.